Third Trimester

What Every Mom-to-Be Should Know About the Third Trimester

The third trimester of pregnancy, spanning weeks 28 through 40 (or until delivery), is an exciting yet challenging phase. As your baby grows rapidly in preparation for birth, your body undergoes significant changes to support this final stretch of pregnancy. Here’s what you can expect physically during this transformative time.

1. Increased Baby Movements

By the third trimester, your baby is much larger and stronger, which means you will feel more pronounced movements. Kicks, rolls, and stretches may become more frequent and sometimes startling. These movements are a reassuring sign of your baby’s health, but if you notice a decrease, it’s important to contact your healthcare provider.

2. Weight Gain

Most women gain the majority of their pregnancy weight during the third trimester. On average, expect to gain about 0.5 to 1 pound per week. This weight comes from your growing baby, increased blood volume, amniotic fluid, and other changes in your body.

3. Braxton Hicks Contractions

You may experience Braxton Hicks contractions, also known as “practice contractions.” These are irregular and usually painless tightening sensations in your uterus. While they help your body prepare for labor, they are not a sign that labor has started. Staying hydrated and changing positions can often alleviate discomfort.

4. Back Pain and Pelvic Pressure

As your baby grows, the added weight and shift in your center of gravity can lead to back pain. Hormonal changes also loosen your ligaments and joints, which can contribute to discomfort, especially in the pelvic region. Practicing good posture, wearing supportive shoes, and using a pregnancy support belt can help.

5. Shortness of Breath

As your uterus expands, it puts pressure on your diaphragm, making it harder for your lungs to fully expand. This can result in shortness of breath, especially during physical activities or when lying flat. Propping yourself up with pillows while sleeping can provide relief.

6. Swelling (Edema)

Swelling in the feet, ankles, and hands is common in the third trimester due to increased fluid retention and pressure on your veins. To minimize swelling, elevate your feet, avoid standing for long periods, and drink plenty of water. However, sudden or severe swelling should be reported to your healthcare provider, as it could indicate preeclampsia.

7. Heartburn and Indigestion

The growing uterus can push against your stomach, causing acid to flow back into your esophagus. This leads to heartburn and indigestion. Eating smaller, more frequent meals, avoiding spicy foods, and not lying down right after eating can help manage these symptoms.

8. Frequent Urination

Your baby’s position and the added weight of your uterus put pressure on your bladder, leading to more frequent trips to the bathroom. While this can be inconvenient, it’s important not to reduce your fluid intake, as staying hydrated is essential.

9. Breast Changes

Your breasts may feel heavier, more tender, and even leak colostrum—the nutrient-rich fluid that precedes breast milk. Wearing a supportive bra and using breast pads can help with these changes.

10. Stretch Marks and Skin Changes

As your skin stretches to accommodate your growing baby, you may develop stretch marks, particularly on your abdomen, thighs, and breasts. Some women also notice darkening of the skin in certain areas, such as the linea nigra (a dark line running down the belly) or around the nipples. Moisturizing regularly can help reduce itchiness but won’t necessarily prevent stretch marks.

11. Fatigue

The physical demands of carrying extra weight, combined with disrupted sleep due to discomfort or frequent urination, can leave you feeling exhausted. Napping when possible and prioritizing rest can help you manage fatigue.

12. Vaginal Discharge

You may notice an increase in vaginal discharge, which helps prevent infections as your body prepares for delivery. However, if the discharge changes color, has a foul odor, or you suspect your water has broken, contact your healthcare provider.

Caring for Yourself in the Third Trimester

To navigate these physical changes, focus on self-care:

  • Stay Active: Gentle exercises like walking or prenatal yoga can improve circulation and alleviate discomfort.
  • Eat Nutritious Foods: A balanced diet supports your baby’s growth and keeps your energy levels up.
  • Communicate with Your Healthcare Provider: Regular prenatal visits are essential to monitor your health and your baby’s progress.
  • Listen to Your Body: Rest when you need to, and don’t hesitate to ask for help when tasks become challenging.

While the third trimester brings its share of physical challenges, it also marks the final steps toward meeting your baby. By understanding what to expect and how to manage the changes, you can make this time as comfortable and enjoyable as possible.

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